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Thread: ALLEN'S PRE-CONTEST JOURNAL 2012

  1. #26
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    Looking forward to the pics. Do you eat the same amount of calories each day or do you do some sort of cycle e.g. less calories on off days

  2. #27
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    Allen, what do you mean by ' ham killers ' ? eric

  3. #28
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by greemah View Post
    Looking forward to the pics. Do you eat the same amount of calories each day or do you do some sort of cycle e.g. less calories on off days
    Same calories every day

  4. #29
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, what do you mean by ' ham killers ' ? eric
    Its a great exercise I learned from John Meadows. Here is a video: http://www.youtube.com/watch?v=X6U89...eature=related

  5. #30
    Senior Member Allen Cress's Avatar
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    11 WEEKS OUT

    After dropping my calories by 200 last week I have lost 4 lbs and am down to 209 lbs. Energy levels are still good and workouts are intense. I'll probably stay at this calorie intake for a couple weeks and see what happens. I can definitley feel myself getting leaner and I'll more than likely be in a supercompensated state in the next 2-3 weeks. Let the shredding begin!

    Arms
    *4 rounds on each superset*

    1a) Pushdowns x 20 reps: flex the first 10 hard and pump the last 10
    1b) DB curl x 6 with a slow negative
    Rest 30 sec

    2a) Dips between benches x 15 reps with slow negative
    2b) BB curl x 8 reps with slow negative
    Rest 30 sec

    3a) Incline skullcrusher x 12
    3b) Reverse curls x 12

  6. #31
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    any update shots? looks like things are coming along great.

    it took a while to understand the benefit but ive been trying to incorporate more feel based movement lately. it has worked pretty well. goes to show there is always room for improvement in training

  7. #32
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by f=ma View Post
    any update shots? looks like things are coming along great.

    it took a while to understand the benefit but ive been trying to incorporate more feel based movement lately. it has worked pretty well. goes to show there is always room for improvement in training
    I'll post pics around 8 weeks out

  8. #33
    Senior Member Allen Cress's Avatar
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    Legs

    1) Leg curl 4 x 12

    2) Banded leg press; one set monster mini and one set of mini bands: 3 x 15

    3a) Smith machine lunge x 8 each leg
    3b) Smith machine squats x 8
    3 supersets

    4) Leg ext. 4 x 10 with 3 sec flex

    5) BB stiff leg deadlift 2 x 15

  9. #34
    Senior Member Allen Cress's Avatar
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    10 weeks out

    My calories are at around 2000 amd my weight is down to 208. Hunger has finally set in and is fairly high at times during the day. Energy is still good all day and workouts are still intense. Cardio is at 5 days at 45 min. Below is a sample day of my current diet.

    Meal 1
    -4 whole eggs, 1 cup egg whites
    -1 cup broccoli

    Meal 2
    -220g chicken
    -2 cups spinach
    -1 tbsp olive oil

    Meal 3
    - 2.5 scoops protein
    - 30g almonds

    Meal 4
    same as meal 2

    Meal 5
    - 200g grass fed sirloin
    - 1 cup broccoli
    - 1 tbsp natural peanut butter

    Meal 6
    - 5 whole eggs
    - 6g fish oil
    - 2500mg evening primrose oil

  10. #35
    Senior Member cphafner's Avatar
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    Are all your days right now no carbs?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

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    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

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  11. #36
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by cphafner View Post
    Are all your days right now no carbs?
    For now. But will more than likely start adding them back in when the show gets closer and also depending on how my body is responding and the feedback it gives me.

  12. #37
    Senior Member Allen Cress's Avatar
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    Arms

    1a) Pushdowns x 10 reps
    1b) DB curl with slow neg x 8
    1c) Bench dips x failure
    5 rounds of this

    2a) BB curl x 8
    2b) Reverse pushdowns x 15
    2c) Reverse grip EZ bar curl x 15
    5 rounds

  13. #38
    Senior Member Allen Cress's Avatar
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    Legs

    1) Seated leg curl 3 x 10 x 130lbs. then Drop set: 1 x 10,8,8, 25 partials

    2) Banded leg press (1 set monster mini/ 1 set mini) 3 x 8 x 6 pps

    3) Squats with slow negative, no lockouts 4 x 8 x 285 lbs

    4) Leg press 1 all out set 4pps x 73 reps (quads, hams, glutes were trashed) I paused 4-5 times during the set to extend it

    5) BB stiff legged deadlift 4 x 8 x 200lbs

  14. #39
    Senior Member Allen Cress's Avatar
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    9 weeks out

    I have made some major changes to my diet. For the past 10 weeks I have been doing a fat based diet and my carbs had gotten down to less than 30g a day and fat was around 100g. My starting weight was around 222 lbs and I was down to 212 after 8 weeks of dieting. Then I lost another 6 lbs but after going back to my progress pics I realized I wasn't any more conditioned. Not good, especially after already dieting for 10 weeks.

    My bowel movements were very irregular and no matter how much water I drank ( I drink about 2 gallons a day) my urine was not clear. I appeared softer as well. Now I have been competing for 15 years and preped many others for contests so I want you to realize you shouldn't base yourself off me if you were to find yourself in a similar state getting ready for a contest, I know my body very well and what it can do. I also tlked to some friends in the industry to get there thoughts (its always good to have another professionals eye).

    My weight Friday morning was 206.8 lbs and getting softer so a change was made and needed. I went to a carb based diet and staggered my calories with one clean re-feed day on Leg day (about 350g carbs). After just 1 day of going from basically no carbs to 250g and fat went from 100g to 40g My weight the next morning was a little over 1 lb less. 205.2 lbs.

    My muscles were full, skin tighter, urine clear, and fantastic bowel movements! My metabolism is up and running again. I have also been a lot hotter. Lessoned learned, my body does well adding more fat in off season, but when it comes to getting shredded for a contest I do much better on a carb based diet.

    This should be a reminder to all that there is not one specific map to getting shredded and you need to know how to read your body's bio-feedback or others if your a coach to make changes when needed.

    There will be changes as I go depending how I'm looking, but I am 100% positive I will not have a problem getting hard and ripped in the next 9 weeks.

    Here is one of my medium calorie days

    Meal 1
    -1.5 cups egg whites
    -3/4 cup oatmeal
    -3g fish oil

    Meal 2
    -2 scoops protein
    -1 1/3 cup rice

    Meal 3
    -190g chicken
    -200g potato
    -3g evening primrose oil

    Meal 4
    -2 scoops protein
    -3/4 cup oats
    - 1/2 tbsp olive oil

    Meal 5
    -190g chicken
    -1 cup rice
    -3g fish oil

    Meal 6
    -1.5 cups egg whites & 1 whole egg
    -1.5 slices ezikiel bread

  15. #40
    Senior Member Allen Cress's Avatar
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    Legs

    1) Leg curl 4 x 8 with 20 partials after the 8 reps x 130lbs

    2) Leg press (feet high and wide) 4 x 12 x 8 pps

    3a) Squats 3 x 8 x 275lbs
    3b) Leg press (feet close and low) 3 x 15x 7 pps

    4) Smith machine stiff legged deadlift 3 x 10 x 2 pps
    Last edited by Allen Cress; 01-23-2012 at 07:08 PM.

  16. #41
    Senior Member Allen Cress's Avatar
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    Re-feed

    Tomorrow I will have a high calorie/carb re-feed day. Ever since i made changes to my diet Last Friday I have continued to drop weight every morning with the increase in calories and carbs. Before the diet change I was at 206 on Fri and this morning I'm at 203.

    Here is tomorrows diet:

    Meal 1
    -1.5 cups egg whites
    -1 cup oatmeal
    -3g fish oil

    Meal 2
    -2 scoops protein
    -1.5 cup rice

    Meal 3
    -190g chicken
    -270g potato
    -3g evening primrose oil

    Meal 4(post workout)
    -2 scoops protein
    -4 cups Cherrios
    -1 cup almond milk

    Meal 5
    -190g chicken
    -1.5 cups rice
    -3g fish oil

    Meal 6
    -1.5 cups egg whites & 1 whole egg
    -2 slices ezikiel bread

  17. #42
    LittleJake JSully's Avatar
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    which do you *enjoy* more.. fat based or carb based?

    when you go to a fat based diet, how is your performance? Strength gains, size gains, etc.

    I know that everybody is different, which is why I'm asking. I've found that with my body, when the carbs go away, so does my performance. Strength decreases, motivation, energy, etc. It seems like it takes everything I have just to wake up in the morning, walk from my car to my desk, etc. In contrast, when I'm on a carb based diet I have great motivation, energy and my strength makes steady gains. Because of this and the fact I'm a strength athlete (performance is a big factor for me), when I cut weight, I do simliar to what you have. Regulate my protein, set fats around 60ish depending on what phase I'm in and play my carbs by ear based on my training and recovery, but typically stay somewhere around 250-275g when cutting.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  18. #43
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    Allen, for what reason did you decided to do steady state cardio instead of training more metabolic, not real MET since this is too demanding on a contest diet.
    Last contest diet you trained traditional with a short circuit or quadplex at the end of your workout, now you do it more the traditional bodybuilding way and are you still doing cardio or did you stop doing it ? ERIC

  19. #44
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by Allen Cress View Post
    Meal 1
    -1.5 cups egg whites
    -3/4 cup oatmeal
    -3g fish oil

    Meal 2
    -2 scoops protein
    -1 1/3 cup rice

    Meal 3
    -190g chicken
    -200g potato
    -3g evening primrose oil

    Meal 4
    -2 scoops protein
    -3/4 cup oats
    - 1/2 tbsp olive oil

    Meal 5
    -190g chicken
    -1 cup rice
    -3g fish oil

    Meal 6
    -1.5 cups egg whites & 1 whole egg
    -1.5 slices ezikiel bread
    This diet i like a whole lot more than the protein/veggie diet... are your carb amounts measured cooked or dry???
    Best of luck man. Hope things are still rolling well for you.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  20. #45
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by JSully View Post
    which do you *enjoy* more.. fat based or carb based?

    when you go to a fat based diet, how is your performance? Strength gains, size gains, etc.

    I know that everybody is different, which is why I'm asking. I've found that with my body, when the carbs go away, so does my performance. Strength decreases, motivation, energy, etc. It seems like it takes everything I have just to wake up in the morning, walk from my car to my desk, etc. In contrast, when I'm on a carb based diet I have great motivation, energy and my strength makes steady gains. Because of this and the fact I'm a strength athlete (performance is a big factor for me), when I cut weight, I do simliar to what you have. Regulate my protein, set fats around 60ish depending on what phase I'm in and play my carbs by ear based on my training and recovery, but typically stay somewhere around 250-275g when cutting.
    Anytime I am in off season and looking to gain I have more of a balance approach like a 40/35/25 split, if I'm looking to stay pretty lean during off season I do a more carb based diet 40/45/15 and have a cheat meal every week. I have just found to get into contest condition I have to do a carb based diet, my body just uses carbs better when I'm very lean.

    Any of my performance base athletes I have on carb based diet, glycogen is way to important to exclude.

  21. #46
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, for what reason did you decided to do steady state cardio instead of training more metabolic, not real MET since this is too demanding on a contest diet.
    Last contest diet you trained traditional with a short circuit or quadplex at the end of your workout, now you do it more the traditional bodybuilding way and are you still doing cardio or did you stop doing it ? ERIC
    I could have probably done some type of complex or extra work but since started out on a fat based diet Its not beneficial to do that type of work because you risk a chance of breaking down muscle because there is no glycogen present. You just burn off fat better with steady state with that type of diet IMO.

    Now that I have chnged my diet I switched one of my steady state days and I am doing 1 day of intervals on bike for 15 min.

    There is never one way to do things, many application and you need to do what works for you now, not last year. Even on carb based diets I usually have to cut out any metabolic circuits around 7-8 weeks out due to low bodyfat and being depeleted to some extent. Recovery is inhibited.
    Last edited by Allen Cress; 01-25-2012 at 05:05 PM.

  22. #47
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by ZAR-FIT View Post
    This diet i like a whole lot more than the protein/veggie diet... are your carb amounts measured cooked or dry???
    Best of luck man. Hope things are still rolling well for you.
    Thanks bro. Just wanted to make it clear that I wasn't doing a protein/veggie diet, it was a fat based. Huge difference. protein veggie diets are very extreme and no one should ever try them.

  23. #48
    LittleJake JSully's Avatar
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    you mentioned that you have been competing for 15 years and prepped for many different shows.. I think it's safe to assume you've known for a long time what it takes to get contest lean.

    the next question:

    are you just now figuring out that your body shreds down to contest prep better with a carb based diet?

    or

    has your body requirements changed over the years? (ie: previously fat based was better, now carb based is better)

    or

    were you trying something new with the fat based diet?

    great information here. I like reading about your contest prep and style of training.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  24. #49
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by Allen Cress View Post
    Thanks bro. Just wanted to make it clear that I wasn't doing a protein/veggie diet, it was a fat based. Huge difference. protein veggie diets are very extreme and no one should ever try them.
    my apologies for mis-typing that, so on your new diet are those carb source amounts measured before or after cooking them
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

    Follow my Workouts - http://www.wannabebig.com/forums/sho...olume-Workouts

    http://www.atlargenutrition.com/

  25. #50
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by JSully View Post
    you mentioned that you have been competing for 15 years and prepped for many different shows.. I think it's safe to assume you've known for a long time what it takes to get contest lean.

    the next question:

    are you just now figuring out that your body shreds down to contest prep better with a carb based diet?

    or

    has your body requirements changed over the years? (ie: previously fat based was better, now carb based is better)

    or

    were you trying something new with the fat based diet?

    great information here. I like reading about your contest prep and style of training.

    I absolutely know I can get shredded with a carb based diet as that is all I have ever done for contest prep. This time I wanted to try something new, which is why I started at 20 weeks out so i would have plenty of time if things needed to change. I have never done a fat based diet during prep, only during the off-season.

    The main changes in body over the years is just more muscle mass which means dieting down with higher calories. Each show has been different in the strategy I had to employ to get shredded. Last year I staggered my calories (the macro breakdown remained the same total calories only changed so it wasn't a carb cycle approach as many would think) and did a carb load.

    In 2009 I only did a steady drop over 14 weeks when needed with a few cheat days and I did a calorie load with a fat based approach to peak. The year prior to that I was on the cycle diet all year before the contest and I just took out my mid-week spike and cheat day and then used them when needed throughout prep. I had 5 total cheat days in a 11 week prep. I loaded with a fat loading approach.

    So as you can see 3 different methods to peak and get shredded over the last 3 contests.

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